Warm Up / Warm Down Every session should begin with a through warm up - incorporating all the major joints, knees, hips, spine, shoulder and elbow . The warm should take around 5 minutes and can include jogging on the spot, JUMPing jacks, high knees , Rotation STRETCHEs, walking lunges, touch your toes . It is important to get the heart rate up and get blood bumping to your muscles . ​Stretches :Try to hold stretches for approx 30 secs . Keep breathing, and try to sink deeper into the stretch as you exhale . Do not bounce into your stretches or hold your breath